Knee circles with heels under pelvis
Finding the point of support on your toes by kneeling on both knees and leaning on both heels with both hands. Standing on the toes and resting your pelvis on your heels, with your torso upright, and also with your torso in supine position, circles of the knees.
From a mathematical point of view there's an endless choice of points where you can lean on your feet and on your hip joints. But where is the optimal point of support? Is the best choice even available to you? And if it isn't, how can you make it available? Let's find out.
heels-under-pelvisbackbendUP7kneelingsupine knee_circles_in_kneeling_1
Kneel on both knees, stand the toes of your feet, lean with your right hand on your right heel, with your left and on your left heel.
Roll over your toes
Move your heels outside and inside, closer to each other and further away from each other, roll over your toes.
- The point of this exploration is to find the best place of support to lean on your toes. This will be somewhere between your big toe and your second toe.
Lean lightly on your heels.
Roll over your toes
Move your heels outside and inside, closer to each other and further away from each other, roll over your toes.
Lie on your back, in supine position, stand both feet close to your pelvis.
Left knee right and left
Drive your right knee away, allow your pelvis to turn to the left and lift off the floor, move your left knee right and left.
- Allow your left knee to sink toward the left, then move it back and forth left and right, closer to and further away from your right knee.
Lift your pelvis just a little bit, or a lot, try different heights.
Move slowly, lie on your back comfortably, allow your chest to shorten and lenghten, side-bend and roll.
Left knee right and left
Drive your right knee away, allow your pelvis to turn to the left and lift off the floor, move your left knee right and left.
Lie on your back, in supine position, stand both feet close to your pelvis.
Right knee right and left
Do the same thing to the other side: push your left knee away, let your pelvis roll and lift, move your right knee right and left.
- Keep your left knee pointing towards the ceiling. Push it downwards, furter away from your chest.
Right knee right and left
Do the same thing to the other side: push your left knee away, let your pelvis roll and lift, move your right knee right and left.
Lie on your back, in supine position, stand both feet close to your pelvis, in a favourable position to lift your pelvis.
Lift pelvis
Lift your pelvis high enough so you can hold your ankles, or rest your pelvis in your hands.
- Push both knees away from your chest one by one, or both together.
Push both knees far down away from your chest, hold your pelvis up high, grab both feet to mimic the same posture as before in kneeling.
Or stand your lower arms on your elbows, and rest your pelvis in your hands.
Lift pelvis
Lift your pelvis high enough so you can hold your ankles, or rest your pelvis in your hands.
Kneel on both knees, stand the toes of your feet, lean with your right hand on your right heel, with your left and on your left heel.
Reference movement
Roll over your toes
Bring your heels closer together and further apart, see if it has improved.
- Is it easier now to stand on your knees and lean on your heels? Do you feel the points of support on your toes more clearly?
Reference movement
Roll over your toes
Bring your heels closer together and further apart, see if it has improved.
Kneel on both knees, stand your feet, hold your feet together, heels touching, toes fan-ed out, lean on both hands in front of you.
Touch knees to the floor in kneeling
Lower your knees to the floor, and lift them away from the floor, sit on your heels.
- Close your knees together when you touch them to the floor and bring them apart when you lift them off the floor.
Sit on your heels at all times, rest your pelvis on your heels.
Keep your heels close together at all times.
Touch knees to the floor in kneeling
Lower your knees to the floor, and lift them away from the floor, sit on your heels.
Kneel like before, with your hands on the floor in front of you.
Continuation
Knee circles – in kneeling
Move your knees in circles, touch them together when you touch the floor, bring them apart when you lift them. Try variations.
- At all times sit firmly on your heels and keep your heels touched together.
Experiment with how far you move your knees apart, how far you lift them away from the floor, the speed, the direction of your circles, how you hold yourself as a whole.
Take breaks as needed.
Continuation
Knee circles – in kneeling
Move your knees in circles, touch them together when you touch the floor, bring them apart when you lift them. Try variations.
Lie on your back, in supine position, stand both feet, close to your pelvis.
Prepare heels under pelvis in supine
Pull a foot at a time under your pelvis, stand on its toes, and move its heel in circles.
- Also, hold your foot still with its heel close to your midline, and hover your pelvis over the heel in circles.
Prepare yourself to position your pelvis over both heels. Work with your feet one by one, until you are comfortable with the final position of your pelvis resting on both heels.
Stand your feet mainly on your big toe and second toe, not on your small toes. Finally keep both your heels together.
Prepare heels under pelvis in supine
Pull a foot at a time under your pelvis, stand on its toes, and move its heel in circles.
Lie on your back, stand your feet, lift your pelvis, pull your feet under your pelvis, stand on your toes, touch your heels together.
Knee circles – on the back
Bring your knees closer together and lower them to the floor, then take them apart and lift them off the floor
- Allow your head and chest to slide on the floor.
Don't move your heels to the outside, apart from each other, but keep them close together.
Knee circles – on the back
Bring your knees closer together and lower them to the floor, then take them apart and lift them off the floor
Position like before, but lean on your elbows and head.
Continuation
Larger knee circles
Allow your head and chest to slide on the floor forwards and backwards, touch your knees together and on the floor.
- Keep your heels together at all times.
Experiment with the direction, size, and speed of your knee circles.
Continuation
Larger knee circles
Allow your head and chest to slide on the floor forwards and backwards, touch your knees together and on the floor.
